A quick question..

[Euphanasia]

Hello.. this is my first post here so please fogive me if this question has been asked before.

I lost alot of weight (80+ lbs) in approximately 3 months. This was during the months of June- September. After i lost the weight, i became flabby.. hardly any muscle at all. My friend suggested i go on the protein diet. I weigh 180 right now, and am currently eating 1.5 grams protein/lb and 1 gram of carb per pound... My goal is to gain muscle and lose body fat. I have been working out 5-6 days a week , and doing cardio 4 days a week for about 2 months. My question is, is there an actual way to monitor my progress? I feel as if i look the same in the mirror, but i can feel a slight difference in my muscle mass. Any help would be greatly appreciated.

 

[MrMakaveli]

Mirrior and body-fat calipers. They sell cheap ones at GNC that are good for getting your progress but not necessarily accurate readings called "accu-measure callipers". Basically they pinch your boyfat in various areas allowing you to measure how much fat there is and determine how much of your overall bodyweight is fat or how much the % has changed.

 

[beefybull]

- Mirror
- Monthly/weekly pictures
- Tape Measure for measuring around arms/legs/etc.
- Logging your body weight
- Logging weight used (which should be going up)

I believe 4 things contribute to your gains:
How you train
How you eat
How you rest
Genetics

You can have shitty genetics and still make gains, it will just limit your total gains. ie, dont expect to go from 6'3", 150 to 6'3", 250 in a year and a half naturally.

Questions for you:
What is your training split like?
What are your current stats (Ht & Wt)?
How long have you been training?

 

[Euphanasia]

- Mirror
- Monthly/weekly pictures
- Tape Measure for measuring around arms/legs/etc.
- Logging your body weight
- Logging weight used (which should be going up)

I believe 4 things contribute to your gains:
How you train
How you eat
How you rest
Genetics

You can have shitty genetics and still make gains, it will just limit your total gains. ie, dont expect to go from 6'3", 150 to 6'3", 250 in a year and a half naturally.

Questions for you:
What is your training split like?
What are your current stats (Ht & Wt)?
How long have you been training?

Right now i weightlift 5 days a week. Each session lasts about 1 hour and 30 minutes- but the actual weightlifting is about 1 hour.
Monday- Back/lower back + 30 minutes of cardio
Tuesday- Quads/Hams + 30 minutes of cardio
Wed- Bicep/Tricep + 30 minutes of cardio
Thursday- Shoulders/traps
Friday- 30 minutes of cardio
Saturday-rest
Sunday-Chest

For all the exercsies, i do 5 sets.
1st set: warm up ( 20+ reps)
2nd set: lightweight ( 15+ reps)
3rd set: medium weight ( 12+ reps)
4th set : medium weight (10+ reps)
5th set : heavy weight ( 5-8 reps)



I am currently 5'10 and 180. I have been training for about 2 months. I wish to become cut and not gain any mass. Due to my past weight, i am extremely conscious about my weight, almost paranoid. This is my current eating schedule. I have been eating the same thing everyday for the last 2 months.

8 am- 1/2 a cup of oatmeal + protein shake
11 am- greeny granny smith apple + protein shake
2pm- 2 chicken breats + 1/2 a can of tuna + brocolli + 1/2 a cup of oatmeal.
3-4:30- workout
5- bannana + protein shake
8- 2 chicken breats + fish, + oatmeal + brocolli
11- Protein shake.


I am eating approximately 220 grams of protein a day and about 180 carbs.
The reason i went on this diet was because my friend, who used to be fat, followed this same routine and transformed his entire body physique from fat to solid in a few months. He told me that since i have now lost the weight, it would be idea for me to follow the same diet.


I sleep about 8-9 hours everynight.
Thanks for the help.

 

[gonelifting]

I don`t know details of diet but sure looks clean. You`re on the right path keep it up and don`t get discouraged.

Just one thing about your lifting, Warmups are neccessary but are you able to get good effort by doing your heaviest weight on your last set? Maybe you should shuffle that around a little and get the heavy set when you`re energetic.
Add weight and get stronger eat right the gains will come. Don`t be afraid of getting muscle/weight if it`s not fat of course. good luck